5 weeks= 18 watt gain

Keith Wick

Well, it's been about 5 weeks since i changed over the road bike to a more aggressive position.  I've been riding a consistent 4-5 times per week, no real runs or swims and just trying to either hammer FTP intervals or keep it at ABP status (semi OS plan with modifications).  Today I had 2 x 20' (4') and wasn't real motivated, so I just hammered the first 20 (actually 21 because I can't count) and at about the 2' mark of the break, hit the interval and tried for another 20'.  Didn't make the full second 20 (1:50 break at the 10' mark), but then continued to the 20' mark.  If I do the full 43' (remember extra minute for not counting right), I get an FTP of 259.....that's 19 watts higher than 5 weeks ago.  I know it's a little cheating, but I'm going with it as I know have to stand down for a week due to a minor medical procedure.  Here are the stats...feedback from those who think it's a little too much cheating is welcome.

 

FTP test:

Duration: 43:00 (43:05)

Work: 657 kJ

TSS: 83.5 (intensity factor 1.079)

Norm Power: 259

VI: 1.02

Pw:HR: 8.94%

Pa:HR: -11.35%

Distance: 14.749 mi

Power-Tap #2:

Duration: 21:04 (21:08)
Work: 335 kJ
TSS: 43.3 (intensity factor 1.111)
Norm Power: 267
VI: 1
Pw:HR: 9.39%
Pa:HR: -10.32%
Distance: 6.696 mi
Power-Tap #3:
Duration: 2:03
Work: 19 kJ
TSS: 1.5 (intensity factor 0.662)
Norm Power: n/a
VI: n/a
Pw:HR: -6.81%
Pa:HR: -27.24%
Distance: 0.477 mi

Power-Tap #4:

Duration: 10:35
Work: 163 kJ
TSS: 20.3 (intensity factor 1.074)
Norm Power: 258
VI: 1.01
Pw:HR: 6.71%
Pa:HR: 23.07%
Distance: 3.802 mi

Power-Tap #5:

Duration: 1:50
Work: 20 kJ
TSS: 1.8 (intensity factor 0.773)
Norm Power: n/a
VI: n/a
Pw:HR: -47.69%
Pa:HR: -101.28%
Distance: 0.651 mi

Power-Tap #6:

Duration: 7:36
Work: 122 kJ
TSS: 15.7 (intensity factor 1.113)
Norm Power: 267
VI: 1
Pw:HR: 1.75%
Pa:HR: -10.2%
Distance: 3.155 mi

mancona

If you are using this to base your workouts on I would go with it and in fact I would round up to 260 and get read to work. Personally, I round up for training and down for racing.

If you are in race prep and have an ironman coming up soon, I would look at it more carefully and review your past workouts, power distribution, and mean -max power charts to make sure you have an accurate FTP.

Either way, congrats as I am confident that the 1:50 break didn't give you 19 extra watts, so your fitness is definitely improving.

dhalligan

Keith, you cheater!  LOL!

I don't think anyone is ever really motivated to do an FTT.  I f'ing hate them.  I'd much rather race.  Speaking of, you should validate your new found FT next Wednesday at our local TT.  Pack your bike and drive up to the Hamilton/Wenham HS and register by 5:45 for a 6pm start if your schedule allows.  PM me if you're interested.  Steve Ford shows up when he's not being lazy, I mean his schedule allow it.    then we can ride afterward.

IIRC, you don't have any big races on the horizon, right?  So just ride like a mofo and see how that number feels.

Dave

 

Keith Wick

@ Dave---I'll have to see how things are by next Wednesday. It's funny because I've been riding a lot up in Beverly, Hamilton, Topsfield and G'town as I'm taking some classes in Beverly. I even ride by Steve Ford's infumous hot dog stand on Rt. 97. In order to avoid traffic, I'm up there by 6:15 am, jump on the bike for about 1:40 and then go to the training. I actually have a training on 8/11 so if I get out in time, maybe I'll go to the TT (also depends on the babysitter situation). I'll let you know.

@ Matt--i have nothing but training on the horizon for now, except some potential bike races. in looking at my charts, it seems like it's somewhere in the 250's, but i guess i'll be testing that theory by trying to crush these intervals.

i so like this bike focus (partially because I hate running), but my legs are pretty tired. hopefully i'll only be off the bike for 4-5 days due to some medical stuff, but i'm curious what this rest will do for me. to be continued.....